Author Topic: Naturalwonder83 training Log (Read 410501 times)

NaturalWonder83 · « **Reply #1600 on:** February 17, 2017, 06:07:36 AM »

Quote from: DroppingPlates on February 16, 2017, 02:18:19 PM

Interesting, are you performing these with your face to the seat of the bench? It's prob a much friendlier version for the lower back.

yes that's how-I get a better stretch and they feel better to me vs standard shrugs-I also feel like I can get mid traps more with them

NaturalWonder83 · « **Reply #1601 on:** February 17, 2017, 06:13:20 AM »

Friday 6am

Tspine lats on rumble roller
Ext rotation stretch
Banded shoulder stretch

Db curls

Db hammers

Dips

Machine tri ext

Pushdowns

4 part wall curl

Paloff press

Hallow rocks

NaturalWonder83 · « **Reply #1602 on:** February 18, 2017, 03:27:15 PM »

Sat 10am

T spine and lats on rumble roller

Wall slide on foam roller

Lateral raises

Bent over cable rear delts

Landmine press

NaturalWonder83 · « **Reply #1603 on:** February 19, 2017, 10:21:18 AM »

Sunday 10am

Seated cable row

Pulldowns

Dumbell rows

Pullovers

Single arm cable rows

Machine curls

NaturalWonder83 · « **Reply #1604 on:** February 21, 2017, 05:29:14 AM »

Tuesday 530am

Machine tri ext

Machine preacher

Pushdowns

Db curls

Db hammers

Close grip push-ups on barbell

Machine curls

Dips

Paloff press

chaos · « **Reply #1605 on:** February 21, 2017, 05:59:44 PM »

Quote from: NaturalWonder83 on February 17, 2017, 06:07:36 AM

yes that's how-I get a better stretch and they feel better to me vs standard shrugs-I also feel like I can get mid traps more with them

Try barbell rows this way. Awesome movement.

DroppingPlates · « **Reply #1606 on:** February 22, 2017, 04:47:37 AM »

Quote from: chaos on February 21, 2017, 05:59:44 PM

Try barbell rows this way. Awesome movement.

I can confirm this. When I have some lower back issues, I put a bench in a 30 degree angle and perform them with a short static hold at the top. Unfortunately my gym has no cambered bars.

NaturalWonder83 · « **Reply #1607 on:** February 22, 2017, 06:10:34 PM »

Quote from: chaos on February 21, 2017, 05:59:44 PM

Try barbell rows this way. Awesome movement.

will try Friday-use a cambered bar?

Quote from: DroppingPlates on February 22, 2017, 04:47:37 AM

I can confirm this. When I have some lower back issues, I put a bench in a 30 degree angle and perform them with a short static hold at the top. Unfortunately my gym has no cambered bars.

great for lower back I agree!

----

Wednesday 6 am

T spine and lats on pvc pipe
PVC shoulder stretches

Lateral raise

Rear delts on back ext machine

Landmine press

GR1982 · « **Reply #1608 on:** February 23, 2017, 05:02:03 AM »

Quote from: DroppingPlates on February 22, 2017, 04:47:37 AM

I can confirm this. When I have some lower back issues, I put a bench in a 30 degree angle and perform them with a short static hold at the top. Unfortunately my gym has no cambered bars.

I think I'm gonna give these a try on my next upper body day with dumbbells

NaturalWonder83 · « **Reply #1609 on:** February 23, 2017, 05:48:29 AM »

Thursday 530 am

Machine row wide

Pulldowns

Single arm cable row

Barbell rows on incline bench

Single arm lat pushdowns

Seated cable rows with rope

Paloff press

Ankle exercises

Shoulder stretchers

DroppingPlates · « **Reply #1610 on:** February 23, 2017, 06:10:24 AM »

Quote from: GR1982 on February 23, 2017, 05:02:03 AM

I think I'm gonna give these a try on my next upper body day with dumbbells

Also great and they provide a deeper stretch.

NaturalWonder83 · « **Reply #1611 on:** February 25, 2017, 08:16:32 AM »

Friday 6am

T spine lats on rumble roller
PVC shoulder stretches

Hammer strength incline press

T bench dumbell flat press

Floor dumbell flat press with leg lift hold during

Kettlebell flies on floor with leg lift hold during

Kettlebell pullovers with leg lift hold during

Long lever plank

Single arm plank

Saturday 10 am

T spine and lats on rumble roller

Adductor mobilization

Ankle exercises

Single dumbell RDL with both feet on floor

Dumbell RDL

Leg press

Calf raise superset tibia raise

NaturalWonder83 · « **Reply #1612 on:** February 26, 2017, 01:19:00 PM »

Sunday 10am

T spine and lats on rumble roller

Scaption raise

Lateral raises

Rear delt raise in back ext apparatus

Single leg rear delt raise

Seated db press

Hollow rocks

Single arm plank

Long lever plank

NaturalWonder83 · « **Reply #1613 on:** February 28, 2017, 04:41:53 PM »

Monday 6am

Tspine and lats on rumble roller

PVC shoulder stretches

Seated cable rows

1 arm dumbell rows

Low single arm cable rows

Stiff arm lat pushdowns

Pullovers

Standing calf machine

Hallow rocks

Hanging knee raise

NaturalWonder83 · « **Reply #1614 on:** March 04, 2017, 02:08:40 PM »

Tuesday 530 am

Tspine and lats on pvc pipe
PVC shoulder stretches

Kettlebell bottoms up press supine on foam roller

Mts incline press machine

Pec deck

Paloff press

Thursday
530 am

Ankle exercises

Seated leg curl

Pull throughs

Belt squats

Single leg glute bridge

Single arm plank

Friday
530 am

Machine row wide

Seated cable row

Pullovers

Underhand pulldowns sitting on floor

Rack deads

Sat 12 pm

Machine preacher curls

Single leg pushdowns

Db curls superset db hammers

Machine tri ext

Hammer chins

Dips

NaturalWonder83 · « **Reply #1615 on:** March 08, 2017, 06:14:54 PM »

Monday 530am

Lax ball under foot

Seated leg curl

Leg press

Pull throughs

Dumbell split squat

Dumbell RDL

Single leg glute bridges

Paloff press

Wall sits

Tuesday 530am

Triceps smash on steel pipe

Pec deck

Mts incline press machine

T bench flat dumbell press

Lateral raises

Single leg rear delts

Rear delts on back ext apparatus

Kneeling db ohp on bench

Push press

Wall slides

Wed 6am

Tspine lats on rumble roller

PVC shoulder stretches

Single cable row

Kneeling lat pulldowns

Seated cable rows

1 arm db rows

Rack deads

Seated calf

Donkey calf

Hallow rocks

Frozen v sits

NaturalWonder83 · « **Reply #1616 on:** March 09, 2017, 05:24:43 PM »

Thursday 6am

Tspine and lats on rumble roller

Ankle exercises

Calf raises superset tibia raises

Squats

RDL

Dumbell split squats

Ball hamstring curls

Dead bug

Paloff press

Adductor stretch

NaturalWonder83 · « **Reply #1617 on:** March 10, 2017, 04:49:16 PM »

Friday 430pm

Tspine lats on rumble roller

Db curls

Db hammers

Machine tri ext

Pushdowns

Single leg pushdowns

Machine preachers

Hallow rocks

NaturalWonder83 · « **Reply #1618 on:** March 20, 2017, 06:39:19 AM »

Monday 6am

Tspine and lats rumble roller

Seated cable row

1 arm db row

T bar rows

Dumbell RDL

Glute bridge

Single leg RDL

Ankle exercises

Calf raise superset tibia raise

NaturalWonder83 · « **Reply #1619 on:** March 21, 2017, 10:07:49 AM »

Machine row wide grip

Pec deck

Mts incline press machine

Flat db press head off bench holding leg raise position during

Pullovers

Lateral raise

Hanging knee raise

Lat dead hangs

Ankle exercises

Wall slides

NaturalWonder83 · « **Reply #1620 on:** March 22, 2017, 12:09:29 PM »

Wed 6am

T spine and lats on rumble roller

Dumbell split squats

Dumbell RDL

Back squats

Lying ham curl on ball

Leg ext

Side planks

Ankle exercises

Single leg RDL

NaturalWonder83 · « **Reply #1621 on:** March 24, 2017, 07:45:22 AM »

Thursday 530am

Pulldowns

Standing single arm cable row

Seated cable rope row

1 arm db row

Db hammers

Cable curl

Machine curl

Single leg plank

Friday
6am

Tspine and lats on rumble roller

Db laterals

Javelin press

Db press

Db press into OH carry

Landmine press

Reverse pec deck

Heiko shrugs

Lateral raise superset overhead barbell hold

Pushdowns

Machine tri ext

ratherbebig · « **Reply #1622 on:** March 26, 2017, 09:29:05 AM »

what is heiko shrugs? google doesnt even answer

NaturalWonder83 · « **Reply #1623 on:** March 27, 2017, 03:36:37 PM »

Quote from: ratherbebig on March 26, 2017, 09:29:05 AM

what is heiko shrugs? google doesnt even answer

i meant kelso shrugs sorry!!

NaturalWonder83 · « **Reply #1624 on:** March 27, 2017, 03:44:04 PM »

Sat 12 pm

Tspine and lats on rumble roller

Seated cable row

Mts incline press machine

T bench flat db press

1 arm db rows

Pull-ups

Monday 6am

T spine and lats on rumble roller

Dumbell split squats

RDL

Ankle exercises

Single leg RDL

Hip stretch